A.

5 sets: 1 jerk balance + 1 split jerk

B.

5 sets: 1 split jerk

C.

7 min amrap:

7 push press (115/75)

7 TTB

A.

build to a heavy tempo OHS 

B.

for time:

10 OHS (115/75, Rx+ 135/95)

40 WBS

10 Bar Muscle-Ups

40 single-arm OH dumbbell lunge steps

10 Bar Muscle-Ups

40 WBS

10 OHS

A.

4×6 deadlift 

B.

every 6 mins for 4 sets, each set for time:

400m run

10 burpees

20 alternating DBS (50/35)

A.

four sets: 

4 push press

rest roughly 20s then, max reps pull-ups

rest roughly two mins between sets

B.

15 min amrap:

5 hang power snatches (135/95)

10 push ups

15 air squats

A.

3-3-3-2-2 back squat

B.

for time:

30-20-10

box jump

front rack lunge step (95/65)

TTB

A.

2-2-2-1-1-1 clean

B.

4 mins to complete: 

400m run

amrap of barbell complex* (Rx+ 135/95, Rx 115/75)

3 mins rest

4 mins to complete:

300m run:

amrap of complex (Rx+ 155/105, Rx 135/95)

3 mins rest

4 mins to complete:

200m run

amrap of complex (Rx+ 185/135, Rx 155/105)

*barbell complex = 3 power clean + 3 front squats + 3 STO

A.

5×3 pause front squat

B.

12 min amrap:

3 burpees

3 hang squat clean thrusters (95/65)

6 burpees

6 hang squat clean thrusters

9,9,12,12….and so on up the ladder

every 8 mins for four rounds, each round for time:

400m run

20 push press (115/75)

15 pull-ups

10 burpee box jump overs

A.

four sets:

in 45s, complete: 3 strict press + max reps push ups

rest 1:15 between sets

B.

3 rounds:

In 2 mins complete:

300/250m row

max reps KBS

rest 2 mins

In 2 mins complete:

30 WBS

max reps deadlifts (225/155)

rest 2 mins

score = total reps KBS and total reps deadlifts

A.

3 sets of:

high hang power clean + hang power clean + power clean + split jerk (80-85%)

B.

8 min amrap:

4 GTO (155/105, Rx+ 185/125)

8 CTB pull-ups